Nutrition

the effects of quarantine on nutrition

"Ninety-one percent of our sample stated they spend more time at home now than before COVID19. Twenty-two percent of the sample stated they gained 5–10 pounds." (Zeigler et al.)

During this time of quarantine, more people have become accustomed to eating comfort foods and are becoming sedentary by not exercising as much as before the pandemic occurred. This is why people are gaining weight. Proper nutrition not only prevents weight gain, but it also helps the body function properly and prevents diseases that may occur from eating unhealthy foods. Because of the pandemic we are in right now, we must try to prevent the further spread of the virus by eating proper meals at home and reducing the risk of going to the hospital because of an illness caused by bad eating habits.

What should i eat?

Below are nutrients that are needed to help maintain the proper function of the body with some suggestions of foods that may be available in your house already or can be purchased at a local market.

melatonin and/or serotonin

It is important to be getting enough sleep at night during the quarantine. Being at home all day may be stressful and could potentially affect one's sleep schedule. So, by consuming foods that are high in melatonin and/or serotonin, it will help the body get the proper nutrients it needs for a proper sleep cycle.

Almonds
Bananas
Cherries
Oats

vitamin D

Since going outside is limited, the amount of time spent under the sun is lower. The sun provides our bodies with the vitamin D we need but thankfully we are able to get vitamin D by consuming some of these foods.

Fish
Liver
Egg yolk
Milk
Yogurt

Beta carotene

Beta Carotene helps the immune system and also improves vision and keeps our eyes healthy.

Potatoes
Carrots
Green leafy vegetables

vitamin c

Vitamin C may help reduce your risk of chronic diseases, help manage high blood pressure, and lower the risk of heart disease.

Red peppers
Oranges
Strawberries
Broccoli
Mangoes
Lemons
and other fruits and vegetables

zinc

Zinc is very helpful with maintaining the function of our immune system.

Poultry
Red meat
Nuts
Pumpkin seeds
Sesame seeds
Beans
Lentils

vitamin E

Vitamin E helps prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer.

Vegetable oils
Soybean
Sunflower
Corn
Walnut
Nuts
Seeds
Spinach
Broccoli

benefits

To summarize everything, the benefits of eating well is overall better health. Proper nutrition helps improve sleep, assists the immune system, improves vision, keeps our eyes healthy, reduce your risk of chronic disease, manage high blood pressure, lower risk of heart disease, prevent coronary heart disease, and lower the risk of cancer.

a healthy breakfast

Here's an example of an easy breakfast I made during the quarantine. As I mentioned in the video, other people's proportions will be different from mine and you are not limited to just the foods on this video and page. For example, you can also create smoothies and soups!

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